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Endocrine Hormonal System 101 The Glands

Endocrine System: very complex system that affects every other system in the body. This system is comprised of many glands which work together.

Webster says the endocrine system is the collection of endocrine glands that produce hormones that are used as chemical messengers throughout the body to help regulate vital processes including metabolism, growth, sleep, and reproduction.

Think: POST OFFICE. Mailman. Delivers important information where it's suppose to.

Also think: DANCE. Between the hormones produced by the endocrine glands AND the receptor cells in the target organs. (lock and key)

Receptor cells are very sensitive and response to even the tiniest amount of hormone. The receptor cell then triggers a response/action/job/etc.

https://youtu.be/M2PWMI6CwbE
Endocrine System 101 The Glands

ENDOCRINE SYSTEM TEAM MEMBERS

  • Pituitary Gland: Master gland. produces hormones that control the other members of the endocrine system. Base of the brain. Works with the hypothalamus. Comes in two parts and produces 8 different hormones. More on that later.
  • Thyroid Gland: Regulate the body's metabolism, produces energy.
  • Parathyroid Glands: Regulate blood calcium levels. Has an influence on bones, muscle contractions.
  • Thymus Gland: Part of the immune system, between the lungs. Largest before puberty, then stops working
  • Adrenal Glands: Regulates the body's response to stress, regulates body's pH, heart rate, blood pressure, energy production, CO2 regulation
  • Pancreas: Digestion, control blood sugar levels throughout the day
  • Ovaries, in women: Sex hormones
  • Testes, in men: Sex hormones
  • Pineal: production of melatonin, the sleep hormone, which starts in the eye.
  • Hypothalamus: link between the nervous system and the endocrine system. Neighbor of the pituitary gland. Gets cues from the nervous system, then produces neurohormones to tell the hypothalamus what hormones to produce to respond and control the body.
    • Example: You are hot. You need to manage sodium, water, etc so your brain doesn't melt when you are doing that last 13.1 hot run of Muncie 70.3.

Endocrine glands release their hormones directly into the body through the blood stream (diffusion) compared to other glands that release their hormones locally through ducts, which "stay and act" in that local area, such as sweat glands. Endocrine glands can have an impact on any part of the body through diffusion (blood stream).

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Eat better to sleep better

WHAT WE EAT MATTERS

We can set yourselves up for a night filled with rest by padding our diet with vitamins, minerals, and amino acids that support serotonin, a brain chemical that contributes to relaxation and sleep.  Additionally, we can consume foods that naturally contain melatonin.  Here is a quick run down of the biggest players in the sleep chemistry world.
  1.  Magnesium:  Almonds, cashews, dark chocolate, pumpkin seeds, salmon, yogurt
  2. Melatonin:  Bananas, cherries, flaxseeds, orange bell peppers, raspberries
  3. Serotonin:  Bananans, kiwis, pecans, pineapples, plums, tomatoes, walnuts
  4. Omega-3s:  Eggs, flaxseeds, salmon, sardines, trout, walnuts, yogurt
  5. Potassium: Acorn squash, avocados, bananas, salmon, sweet potatos
  6. Tryptophan:  Eggs, spinach, turkey
  7. Vitamin B6:  Avocados, bananas, bulgur, pistachios, salmon, rice, sesame seeds
  8. Vitamin D:  Eggs, mushrooms, salmon, sardines, turkey, yogurt
As you can see, this is a fairly easy list of foods to incorporate into your daily nutrition.  And a big shout out to the green smoothie that I highly recommend.  Info here .... www.bonniekissinger.com/greensmoothie, which contains a good amount of these foods.

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#61 The All Day Energy Diet with Yuri Elkaim

[podcast src="https://html5-player.libsyn.com/embed/episode/id/5629708/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]   Coach BK and Yuri Elkaim chat about how important nutrition and  health eating is, especially when considering endurance athletes and female health.

Yuri Elkaim is a health and fitness expert, "energy nutritionist", and author of The All-Day Energy Diet. He wrote this book for himself - he battled for 20 years with crippling health issues, which included extreme fatigue - as well as millions of everyday people for whom low energy is robbing their lives.

Now, serving over 250,000 people on a daily basis via email and with over 15 million Youtube videos watched, Yuri is most famous for helping people enjoy all-day energy and amazing health in a very short period of time without radical diets or gimmicks.

He holds a bachelor’s degree in Physical Education and Health from the University of Toronto and is a Registered Holistic Nutritionist. Yuri is also a former pro soccer player and served as the strength & conditioning and nutrition coach at the University of Toronto for 7 years. He's on a mission to transform the lives of more than 10 million people by 2018. For more visit:

http://www.yurielkaim.com

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Paleo 30 Day Challenge with Coach BK Lecture 1

[podcast src="https://html5-player.libsyn.com/embed/episode/id/4883519/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"] www-bonniekissinger-com%2fpaleo Coach BK offers free athlete health assessments, which includes an online form to fill out and a 30 minute rockstar chat on the phone to go over the form results.  Coach BK will provide 3 action steps to help you get to the next level of your training.  START HERE >>> Athlete Health Assessment Form collage  

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#45 Metabolic Efficiency Training to Burn more Fat for Fuel

[podcast src="https://html5-player.libsyn.com/embed/episode/id/4817201/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]metabolic-inefficiencyCoach BK and Bob Seehohar, author of the fantastic book, Metabolic Efficiency training chat why it is so important to become more FAT ADAPTED. Part 2 will contain more information on the eating strategies included in the book. CLICK here >>> for a Free Athlete Health Assessment with Coach BK to fill out an online form and chat with her on the phone for 30 about where you are right now as a person and athlete. Health Assessment More information on Metabolic Efficiency here >>> Metabolic Efficiency     MORE ABOUT THE ENERGY SYSTEMS OF THE BODY

Three different metabolic energy systems power your workouts — and your day. Here’s how each one works, and how to make the most of them all.
Your body has several ways of turning the stuff you eat into the stuff you do. All of these metabolic energy systems are switched on during physical activity, but each plays a different role depending on available energy and the specific demands of the task. Each burns a particular type of fuel at a particular rate — thereby affecting fat loss and muscle gain in a particular way.
  • The adenosine triphosphate–creatine phosphate (ATP-CP) system, or phosphagen system, supports very brief, high-intensity activities like a single-effort vertical jump.
  • The glycolytic system provides energy for activities of slightly longer duration and lower intensity like strength training.
  • The oxidative system supports long-duration, lower-intensity activities like walking or distance running.
>>> READ MORE

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6 signs that you’re BURNT OUT

[box] There are a number of very LEGITIMATE reasons why we can feel ABSOLUTELY DONE.  Stress, life events, illness and the list goes on and on.  Here are some small signs that you need to take action to improve your health and energy levels. [/box]

1. You forget what in the world you were doing almost immediately.  Drawing blanks.

Did you know that when you are under stress, the stress hormones actually counteract your abilities to recall from your memory.  It's a brain thing.  Add in maybe not sleeping well. "During sleep, your brain replays whatever you learned that day and moves it into long-term storage."  ~Sandra Ackermann, PhD (University of Zurich). Meaning if you are sleeping and have been stressed out all day, this process just doesn't happen.

2. Your cuts take longer to heal

We are talking about a little cut or maybe something bigger.  The healing process includes producing collagen, forming blood clots and recruiting cells to protect against germs.  However, when you are stressed, your body has higher levels of chemicals called glucocorticoids, which suppress your immune system.  Think about it like this, when you are stressed, your body thinks it needs to fight or run, not spend energy worrying about healing.  So this makes your little ouchies heal more slowly, giving you a small sign that you are stressed out and your adrenals are in hyperdrive.

3. Ladies ... your cramps are AWFUL

Stress can make your period late.  And awful.  This is because the hypothalamus, the regulatory center of the brain, senses that your body is RUNNING ON EMPTY, and so delays the release of the egg.  I mean, really, why release an egg if you're not going to be able to support a pregnancy? Or you feel super frazzled during "that week".  Studies have shown that women feel way more frazzled and out of control, due to the adrenals not being able to produce hormones in balance, so you FEEL CRAZY.

4. Your digestion is a MESS

Reflux.  Constipation.  IBS.  blah blah blah.  Stress can alter gut secretions and slow or speed up digestion cause lots of issues.  The good bacteria in your gut takes a hit.  Everything gets off balance.  Why do we care.  Nutrient absorption.  You really need to be using what you're eating.  Your immune system is mainly in your gut.  You're gut is your second brain.  Imagine how you would be doing if your brain was filled with crap.  or empty.  or chronically inflamed.  All due to stress.

5. Scratch scratch scratch

Did you know that the skin's nerve endings release chemical signals called neuropeptides that communicate to the brain "something is wrong" in response to trauma or other stimuli.  This is a form of inflammation that can leave you super itchy.

6. Your dreams are wacky

People you are sleep deprived (quantity and/or quality) can have crazy dreams.  The super smart people really aren't sure why.  They think that maybe it's related to your brain prioritizing REM sleep, the most restorative stage, but also where dreams occur.  Also, the fragmentation of the REM cycle can cause you to remember more and for you to pop in and out of REM, instead of the cycle we are designed to go through. [divider style="double" top="20" bottom="20"] CONCLUSION: Look for the little signs.  Knowing that "stress" is a real thing, not just a word to be thrown around.  And it causes real issues in the body.  Left unchecked in the early stages, you get bigger issues.  Fertility issues.  Depression. Big Digestion Issues.  Fibromyalgia.  Other autoimmune issues.  etc. etc. etc. These energy / stress issues don't have to get you. And it's not a realistic idea "let's cut out the stress. It's not the external stress that's killing us. It's what we do with it. So fixing these issues MUST be done on a multi-level approach. Heal whats going on. Crowd good stuff in. Work on dealing with life in a more positive and productive way. WANT TO TAKE A CLOSE LOOK AT THIS WITH ME? LET'S DO A FREE HEALTH CONSULTATION! [button color="blue" size="big" link="/health-discovery-form/" icon="" target="false"]Get Started Now[/button]

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Yoga Nidra with CoachBK #1

Yoga Nidra: Just a way to connect the mind, body and spirit.

Intention: What would you like to place in that very quiet space...where your beliefs are? I am Calm. I am STRONG. I will do that swim in a FANTASTIC fashion. I am at EASE. Try out this simple practice. You might be amazed at how easy it is to make changes. [audio m4a="http://www.bonniekissinger.com/wp-content/uploads/2015/05/Yoga-Nidra-1.m4a"][/audio]

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What you THINK and Your ADRENAL HEALTH (energy, hormones, sleep)

Last night I had a minor life "episode". I call them that, just a thing that gets me to thinking, nothing serious. You know, those little life "episodes" with family members, neighbors, co-workers, friends, etc. (life is messy, if you aren't having these .... are you breathing?)

Lately I've been spending a bit of time thinking and asking myself "why". Why did I react that way or think that thought. Not in judgement, more in curiosity.

If you're like me and life hasn't always been a bed of roses, some times we get emotional torrets. Habitual emotional responses. Like a computer, we get wired up into patterns. Like a computer, we can rewire it. Code it different. To do different. Thus the asking. And let's be honest, figuring out what's your stuff and what's not can be super fun. NOT. It can drive you bat shit crazy.

Thus the need to meditate - have the ability to think/feel/know clearly when you ask yourself an inner question.

So in last nights "episode", I was asking myself questions. And this morning my inner rockstar said these things to me. The pink stickies. journal-stickieI love stickies. I talk to myself all the time through the stickies. They help me stay focused on what's TRUTH. One last thought...I worked with a coach once that said...you have two wolves in ya. They battle each other. The white (pure one - the one that's WHOLE AND ALWAYS HAS BEEN AND IS NOW) wolf is being devoured by the dark one. The lies that we believe. Such as we aren't enough. Let's face it, say if you were abused when you were a child...the lie of being "not good enough" would be a strong dark wolf, that over powers the white one. So in asking the questions. Seeing that this internal battle is there. For one. Gives us power. Because the endless battle is GREATLY STRESSFUL. And leads to other battles. More stress. And this tires us out. And runs us down. This inner stress causes the adrenal glands to work overtime. They get RUN DOWN! They don't work well. They get "fatigued". They get "exhausted". They "SHRINK". For good. Side thought: so imagine, if you are that child...starting out with this "stuff" going on. You get to 40 or whatever and you've been living with adrenal gland deficiency ALL YOUR LIFE... You saw the list on adrenal gland stresses. A lot of... emotional stuff. Be curious about your thoughts. Know that they don't have to control you. Know that they are incredibly powerful. Ask why why why until you know "oh, that's it." Write it down in your journal. On a stickie.

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